When you eat the right kind in moderation, carbs can be a great source of fiber and other nutrients that will help you crush your weight loss goals. However, it’s no secret that many carb-filled foods out there can cause serious damage to your overall health. Refined carbs, which are found in highly processed foods, frequently lead to inflammation, more sugar cravings, overeating, a slowed metabolism, and even disease over time.
To learn more about the health effects of refined carbs and some of the worst options out there, we spoke to Nataly Komova, RD. She told us that white bread and pasta are two high-carb foods that should be avoided by anyone trying to lose weight or minimize inflammation. Read on to learn why.
1. White Bread
If white bread is your first choice when it comes to sandwiches, toast, and more, Komova says you might want to think twice next time. Despite the fact that many people think this bread tastes better than whole grain varieties, it's full of refined carbs that can take a toll on your body, possibly leading to weight gain and inflammation. Plus, it's loaded with calories that won't keep you satiated for very long. In fact, eating white bread will frequently result in more cravings and overeating later on. "White bread mainly supplies calories and almost zero nutrients to the body," Komova warns. "It is inflammatory and likely to increase blood sugar levels. Moments after consumption can cause fatigue and mental issues, such as, reduced cognitive function." Yikes! For all of these reasons, choosing healthier whole grain options made with complex carbs is always a better option.
2. Pasta
Who doesn't love a big bowl of pasta?! This popular Italian food is undeniably delicious—but if you're not careful to eat it in moderation, it can seriously hinder your weight loss goals. Just as with white bread, most pasta is chock-full of empty calories, refined carbs, and sugar, making it a major culprit of weight gain and inflammation, as well as gut problems. "Pasta comes from highly inflammatory carbs, which can cause weight gain and gastrointestinal issues," Komova tells us. If you can't kick your pasta habit, it may be a better idea to reach for whole wheat varieties. No matter what kind of pasta you're eating, though, it will never be the healthiest idea, so make sure you stick to smaller portion sizes and load it with healthy veggies to balance out your meal.
Healthier Carbs To Eat Instead
Fortunately, not all carbs are terrible for you! In fact, health experts agree that carbs are an important part of any healthy diet. Fruits, vegetables, beans, whole grains, and more are all great options that are less likely to put you at risk of weight gain and inflammation. Komova recommends sweet potatoes, which she tells us have anti-inflammatory properties. "They can be a great substitute to white bread and other inflammatory carbs. Also, they have a lower glycemic index, which reduces increase in blood glucose levels. They also have beta carotene and vitamin C to fight body inflammation," she raves.
Additionally, corn tortillas are a great alternative to flour tortillas, as they also have a low glycemic index, a lot of fiber, and less calories than their counterpart. "They are anti-inflammatory, and possibly reduce overeating due to their fiber content. As a result, they can help keep a healthy weight. But always cook them by yourself and limit the amount of oil used," Komova concludes.
